World-Class Fitness in 100 Words
*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"
Buy In:
WU with Handstands etc
WOD1: Push Press 1RM
135 x 8-10 155 x 5 175 x 3 175 x 3 175 x 3 190 x 1
WOD2: Run 1600m / 1 Mile
WOD3: 3 Rounds
Bungees 2 min / 1 min / 30 seconds
Overhead Press 155lb x 3 Reps
Cash Out:
Abmat
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